Sunshine
Warm Up/Mobility
Pre Class Mobility (Banded 7’s & Hip)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Warm-up
Warm-up
1 Set
1:00 Row
6 Hanging scap retractions
6 kip to swing
3 up downs (burpee without push up)
3 spiderman lunge stretch (each side)
6 goblet squats (build in weight across rounds)
1:00 Row
6 Hanging scap retractions
6 kip to swing
3 up downs (burpee without push up)
3 spiderman lunge stretch (each side)
6 goblet squats (build in weight across rounds)
1 Set: (at workout pace)
6 Chest to Bar Pull Ups
4 Bar Facing Burpees
2 Front Squats (at workout weight)
Metcon
Metcon (Time)
3 Rounds for Time
12 Chest-to-Bar Pull-Ups
9 Burpees to bar
6 Front Squats (185/125)
12 Chest-to-Bar Pull-Ups
9 Burpees to bar
6 Front Squats (185/125)
-Rest 5:00 –
For Time:
36 Chest to Bar
27 Burpees to bar
18 Front Squats (185/125)
subtract rest from total time for score.
Input splits in notes
Input splits in notes
Strength
Front Squat (10×3 @75%)
Gymnastics
wk 1 of Wall Walk Progression
Metcon (AMRAP – Reps)
Max Effort: 3 minutes of Wall Walks
Metcon
3 rounds for quality:
30 second static hold of Standing Handstand Shape w band
30 Handstand Shoulder Shrugs
30 second PVC Prone Lifts
30 second static hold of Standing Handstand Shape w band
30 Handstand Shoulder Shrugs
30 second PVC Prone Lifts
Post Workout Mobility
3 Rounds:
1:00 Plank Hold
15 Glute Bridges
30 Russian Twists
-Rest 1:00 B/T Sets-
1:00 Plank Hold
15 Glute Bridges
30 Russian Twists
-Rest 1:00 B/T Sets-
17:00 Total time